Strength Plan (Advanced)

Strength Training plays a vital role in helping you progress in your running. You must keep your tendons, muscles, and joints strong in order to avoid injury. This plan is a progression from the Intermediate Strength Plan. The workouts are a bit longer and will aid in keeping you injury free!

It consists of 3 workout days that you can easily work into your running schedule. Each day is a full body workout; one circuit style and 2 superset days. Each exercise has a video attached to show you how to safely maneuver each move! Pace Right Coaching has the perfect plan to help you get back into strength training and improve your running!

**This plan is not a first time beginner plan. You should have some experience with lifting

Sample Day 1
A. Full Body Supersets 1

Superset of 2-3 rounds
Step Up Reverse Lunge 6-8 each leg
https://youtu.be/pZc-sd14XOQ
Stability Ball Dumbbell Chest Press 10-15
https://youtu.be/SXv-kXcJeaM
Rest 30 Seconds
.
Superset of 2-3 rounds
Single Leg Hip Thrust - Bench 8-10 each leg
https://youtu.be/OjWr0yWCjLw?t=10
Barbell Standing Overhead Press 10-15
https://youtu.be/m2b4KDR7ytg
Rest 30 Seconds
.
Superset of 2-3 rounds
Calf Raise 10-15
https://youtu.be/H26xXA1QACw
Ball Push Press 8-10
https://youtu.be/c0g_wp0uIi4?t=20
Rest 30 Seconds
.
Superset of 5 rounds
Kettlebell swings 15
https://youtu.be/pXZDs1foICk
Side Plank 30-45 sec each side
https://youtu.be/K2VljzCC16g?t=56
NO Rest;

Sample Day 2
Welcome to Team Pace Right Coaching

Welcome to the 4 week advanced strength plan!

If you ever have any questions, don't hesitate to reach out to me, Coach Amanda @ pacerightcoaching@gmail.com

Also, join our private team facebook page and introduce yourself! Let us know what you're training for and what you hope to accomplish with this plan!
https://www.facebook.com/groups/1804238296459418/

Tag Pace Right Coaching on social media in your training posts and use our hashtags #pacerightcoaching #prcathlete #teampacerightcoaching

Good luck with everything!

Sample Day 3
A. Full Body Cardio + Strength Circuit

Circuit Style; 4-6 Rounds
.
Rowing Sprints 250 M
https://youtu.be/BBcxgJIRetg
REST 30 Seconds
Plank Rows 8-10 each arm
https://youtu.be/nQJTdRj7erM
REST 30 Seconds
Box Jumps 10-15
https://youtu.be/eAvgPs44Iio
REST 30 Seconds
Incline Plyo Push Up12-15
https://youtu.be/U43MZqe9pao
REST 30 Seconds
Gorilla Toss - Medicine Ball 8-10
https://youtu.be/qCTgkKLvBXo
REST 30 Seconds
Jump Lunges 8-10 each leg
https://youtu.be/nZIIL1bWZwc
REST 30 Seconds
Russian Twists 12-15 each side
https://youtu.be/CM1Y_AVUi_k
REST 90 Seconds; Repeat Circuit

Sample Day 6
A. Full Body Supersets 2

Superset of 3 rounds
.

Dumbbell Stiff Legged Deadlift 5-8
https://youtu.be/OOPXSAVzMyU
Lying Single Leg Raise 8-12 each leg
https://youtu.be/vjqNutNTmdg
REST 30 seconds
.
Superset of 3 rounds
Cable Squat Row 8-12
https://youtu.be/IDArCcB5xlI
Single leg Balance Reach 6-10 each leg
https://youtu.be/E4_3TEFyy5c
REST 30 Seconds
.
Superset of 3 rounds
Dumbbell Back Fly 8-12
https://youtu.be/O9shgYhsSPc
Side Lunge Kicks 8-10 per leg
https://youtu.be/CTf4TKYILDk
REST 30 seconds
.
Superset of 5 rounds
Jumping Rope - 100 jumps
https://youtu.be/Mj6NezKTLmw?t=13
Plank Arm/Leg Raise- 5-10 per side
https://youtu.be/NzCzgMUs6S4
Little to no rest; Repeat

Sample Day 8
A. Full Body Supersets 1

Superset of 2-3 rounds
Step Up Reverse Lunge 6-8 each leg
https://youtu.be/pZc-sd14XOQ
Stability Ball Dumbbell Chest Press 10-15
https://youtu.be/SXv-kXcJeaM
Rest 30 Seconds
.
Superset of 2-3 rounds
Single Leg Hip Thrust - Bench 8-10 each leg
https://youtu.be/OjWr0yWCjLw?t=10
Barbell Standing Overhead Press 10-15
https://youtu.be/m2b4KDR7ytg
Rest 30 Seconds
.
Superset of 2-3 rounds
Calf Raise 10-15
https://youtu.be/H26xXA1QACw
Ball Push Press 8-10
https://youtu.be/c0g_wp0uIi4?t=20
Rest 30 Seconds
.
Superset of 5 rounds
Kettlebell swings 15
https://youtu.be/pXZDs1foICk
Side Plank 30-45 sec each side
https://youtu.be/K2VljzCC16g?t=56
NO Rest;

Sample Day 11
A. Full Body Cardio + Strength Circuit

Circuit Style; 4-6 Rounds
.
Rowing Sprints 250 M
https://youtu.be/BBcxgJIRetg
REST 30 Seconds
Plank Rows 8-10 each arm
https://youtu.be/nQJTdRj7erM
REST 30 Seconds
Box Jumps 10-15
https://youtu.be/eAvgPs44Iio
REST 30 Seconds
Incline Plyo Push Up12-15
https://youtu.be/U43MZqe9pao
REST 30 Seconds
Gorilla Toss - Medicine Ball 8-10
https://youtu.be/qCTgkKLvBXo
REST 30 Seconds
Jump Lunges 8-10 each leg
https://youtu.be/nZIIL1bWZwc
REST 30 Seconds
Russian Twists 12-15 each side
https://youtu.be/CM1Y_AVUi_k
REST 90 Seconds; Repeat Circuit

Sample Day 13
A. Full Body Supersets 2

Superset of 3 rounds
.

Dumbbell Stiff Legged Deadlift 5-8
https://youtu.be/OOPXSAVzMyU
Lying Single Leg Raise 8-12 each leg
https://youtu.be/vjqNutNTmdg
REST 30 seconds
.
Superset of 3 rounds
Cable Squat Row 8-12
https://youtu.be/IDArCcB5xlI
Single leg Balance Reach 6-10 each leg
https://youtu.be/E4_3TEFyy5c
REST 30 Seconds
.
Superset of 3 rounds
Dumbbell Back Fly 8-12
https://youtu.be/O9shgYhsSPc
Side Lunge Kicks 8-10 per leg
https://youtu.be/CTf4TKYILDk
REST 30 seconds
.
Superset of 5 rounds
Jumping Rope - 100 jumps
https://youtu.be/Mj6NezKTLmw?t=13
Plank Arm/Leg Raise- 5-10 per side
https://youtu.be/NzCzgMUs6S4
Little to no rest; Repeat

Amanda K Spinler
|
Pace Right Coaching LLC

Pace Right Coaching prides itself on tailoring progressive run plans, mixed with strength training, to ensure you hit your goals injury free. Sometimes, with all the running we do, we throw strength training to the wayside. Nonetheless, it’s essential in maintaining proper posture, diminishing muscle compensation, absorbing impact, and improving agility! Check out our Generic Training plans and if you're looking for something a little more custom, Contact us!